Balanced Body Written Test Out, With
Questions, Answers and Rationale
2025
Pilates Mat 1 ------- Correct Ans ---------- Written
List the 9 Pilates Principles ------- Correct Ans ---------- 1. Breathing
2. Concentration
3. Control
4. Centering
5. Precision
6. Balanced Muscle Development
7. Rhythm/Flow
8. Whole Body Movement
9. Relaxation
Name 5 Pilates Movement Principles ------- Correct Ans ---------- 1. Lower core activation
2. Neutral spine
3. Abdominal strengthening
4. Shoulder stability/mobility
5. Alignment
Name the 4 muscles of the core/inner unit ------- Correct Ans ---------- 1. Transverse Abdominus
2. Pelvic floor
3. Multifidi
,4. Diaphragm
What country was Joseph Pilates born in? ------- Correct Ans ---------- Germany around 1883
In what year did Joesph Pilates move to the US? ------- Correct Ans ---------- 1926
What American city did Joesph Pilates live and teach in? ------- Correct Ans ---------- New York
City
Circle exercises that are contraindicated for clients with osteoporosis ------- Correct Ans ----------
100
Rolling like a ball
Double straight leg stretch
OK =
-Swan
-Side leg series
-Side leg kicks
Name 3 mat exercises that are safe throughout pregnancy ------- Correct Ans ---------- 1. Side leg
series
2. Cat/cow
3. Pregnant cat
What bony landmarks define a neutral pelvis ------- Correct Ans ---------- Anterior Superior Iliac
Spine (ASIS)
Pubic Symphysis
,List two ways to modify spine stretch for clients with tight hamstrings ------- Correct Ans ---------
- 1. Bend knees slightly
2. Sit on a mat, towel, block
Name four mat exercises that require caution for clients with low back problems ------- Correct
Ans ---------- 1. Rolling like a ball
2. Roll up
3. Neck pull
4. Criss cross
Create a short mat class using 15 exercises ------- Correct Ans ---------- 1. Hundred
2. Roll up
3. Single leg circles
4. Rolling like a ball
5. Single leg stretch
6. Double leg stretch
7. Single straight leg stretch
8. Double straight leg stretch
9. Criss cross
10. Saw
11. Swan
12. Single leg kicks
13. Double leg kicks
14. Swimming
15. Side leg lifts
Listing key areas that an exercise works...options are ------- Correct Ans ---------- Abs -
Abdominal exercises (oblique/sagittal)
, Lat - Lateral flexion exercises
Rot - Torso rotation
Back - Back extension
Legs - Lower body - hip, leg, and ankle
Arms - Upper body - Shoulder and arm
SS - Scapular stability
PS - Lumbopelvic stability
St - Stretches
Pilates Reformer 1 ------- Correct Ans ---------- Written
Name 4 Pilates movement principles and list one reformer exercise you would use to teach that
principle ------- Correct Ans ---------- 1. Lower core activation - Kneeling abdominals
2. Lumbopelvic stability - Feet in straps (circles)
3. Shoulder stability/mobility - Long box - overhead press/swan
4. Abdominal strengthening - Hundred
Placing the springs on the A or pre-loaded position on the reformer makes the resistance -------
Correct Ans ---------- Harder
List the color coding of the Balanced Body Reformer Springs from lightest to heaviest -------
Correct Ans ---------- 1. Yellow (lightest)
2. Blue
3. Red
4. Green (heaviest)
In the footwork exercises, the footbar should ideally be adjusted so the client has a
_____________ degree angle at their hips ------- Correct Ans ---------- 90 degree
Questions, Answers and Rationale
2025
Pilates Mat 1 ------- Correct Ans ---------- Written
List the 9 Pilates Principles ------- Correct Ans ---------- 1. Breathing
2. Concentration
3. Control
4. Centering
5. Precision
6. Balanced Muscle Development
7. Rhythm/Flow
8. Whole Body Movement
9. Relaxation
Name 5 Pilates Movement Principles ------- Correct Ans ---------- 1. Lower core activation
2. Neutral spine
3. Abdominal strengthening
4. Shoulder stability/mobility
5. Alignment
Name the 4 muscles of the core/inner unit ------- Correct Ans ---------- 1. Transverse Abdominus
2. Pelvic floor
3. Multifidi
,4. Diaphragm
What country was Joseph Pilates born in? ------- Correct Ans ---------- Germany around 1883
In what year did Joesph Pilates move to the US? ------- Correct Ans ---------- 1926
What American city did Joesph Pilates live and teach in? ------- Correct Ans ---------- New York
City
Circle exercises that are contraindicated for clients with osteoporosis ------- Correct Ans ----------
100
Rolling like a ball
Double straight leg stretch
OK =
-Swan
-Side leg series
-Side leg kicks
Name 3 mat exercises that are safe throughout pregnancy ------- Correct Ans ---------- 1. Side leg
series
2. Cat/cow
3. Pregnant cat
What bony landmarks define a neutral pelvis ------- Correct Ans ---------- Anterior Superior Iliac
Spine (ASIS)
Pubic Symphysis
,List two ways to modify spine stretch for clients with tight hamstrings ------- Correct Ans ---------
- 1. Bend knees slightly
2. Sit on a mat, towel, block
Name four mat exercises that require caution for clients with low back problems ------- Correct
Ans ---------- 1. Rolling like a ball
2. Roll up
3. Neck pull
4. Criss cross
Create a short mat class using 15 exercises ------- Correct Ans ---------- 1. Hundred
2. Roll up
3. Single leg circles
4. Rolling like a ball
5. Single leg stretch
6. Double leg stretch
7. Single straight leg stretch
8. Double straight leg stretch
9. Criss cross
10. Saw
11. Swan
12. Single leg kicks
13. Double leg kicks
14. Swimming
15. Side leg lifts
Listing key areas that an exercise works...options are ------- Correct Ans ---------- Abs -
Abdominal exercises (oblique/sagittal)
, Lat - Lateral flexion exercises
Rot - Torso rotation
Back - Back extension
Legs - Lower body - hip, leg, and ankle
Arms - Upper body - Shoulder and arm
SS - Scapular stability
PS - Lumbopelvic stability
St - Stretches
Pilates Reformer 1 ------- Correct Ans ---------- Written
Name 4 Pilates movement principles and list one reformer exercise you would use to teach that
principle ------- Correct Ans ---------- 1. Lower core activation - Kneeling abdominals
2. Lumbopelvic stability - Feet in straps (circles)
3. Shoulder stability/mobility - Long box - overhead press/swan
4. Abdominal strengthening - Hundred
Placing the springs on the A or pre-loaded position on the reformer makes the resistance -------
Correct Ans ---------- Harder
List the color coding of the Balanced Body Reformer Springs from lightest to heaviest -------
Correct Ans ---------- 1. Yellow (lightest)
2. Blue
3. Red
4. Green (heaviest)
In the footwork exercises, the footbar should ideally be adjusted so the client has a
_____________ degree angle at their hips ------- Correct Ans ---------- 90 degree
